RSS Feedhttps://10.40.239.129/blogs/rss-feed/Blog RSS Feeden{14F8D791-14CC-49FD-917C-D05E8728FEC2}https://10.40.239.129/blogs/2017/06/pump-you-up-add-some-weight-to-your-exercise/Pump you up! Add Some Weight to Your Exercise<p>When we think of exercise, we typically think about aerobic exercise, such as brisk walking, jogging or swimming. However, the government&rsquo;s Physical Activity Guidelines for Americans recommend that adults get not only a minimum of 150 minutes per week of moderate intensity aerobic activity, but also participate in muscle strengthening activities that are moderate or high intensity, involving all major muscle groups on two or more days a week. </p>
<h2>Health and Wellness Benefits of Muscle Strengthening</h2>
<ol>
<h3>
<li>Weight maintenance</li>
</h3>
<p>Increasing lean body mass through strength training can lead to a significant increase in metabolic rate (up to 15 percent). This means your body will burn more calories at rest and during exercise, a great benefit for anyone trying to lose weight. </p>
<h3>
<li>Improved balance and lower likelihood of falls</li>
</h3>
<p>Stronger muscles provide added stability. Studies have shown up to a 40 percent reduction in falls in older adults following a simple strength-training program. </p>
<h3>
<li>Bone strengthening</li>
</h3>
<p>Bone responds to load by building more bone. As you engage in strength training in your exercise routine, your body will strengthen the bone to accommodate the added pressure. &nbsp;Strong bones are important as we age to maintain activity and function. </p>
<h3>
<li>Arthritis relief</li>
</h3>
<p>Stronger muscles support and protect osteo-arthritic joints. Strong muscles can also prevent further damage and reduce pain. </p>
<h3>
<li>Improved blood glucose control</li>
</h3>
<p>For individuals with diabetes, muscle strengthening leads to improvements in blood sugar control. </p>
<h3>
<li>Healthier state of mind</li>
</h3>
<p>A strong body leads to a strong mind! Strength training works as well for some as anti-depressant medication. </p>
<h2>The FITT Principle</h2>
<p>When starting a strength training exercise program, you can follow the FITT principle (Frequency, Intensity, Time, Type) to guide your training.</p>
<p><strong>Frequency </strong></p>
<p>Ideally muscle-strengthening exercises are performed two times a week. </p>
<p><strong>Intensity </strong></p>
<p>Exercises that are moderate to vigorous intensity will lead to improvements in muscle strength, tone and mass. A good rule of thumb is, if you can lift a weight more than 12 times with relative ease, it is probably too light. If you are unable to lift it at least six-eight times, it is probably too heavy.</p>
<p><strong>Time </strong></p>
<p>While there are no specific recommendations regarding time spent performing muscle strengthening exercises, a total body workout can be performed by most adults in 30-60 minutes depending on fitness level and experience. </p>
<p><strong>Type </strong></p>
<p>This is where you are free to engage in a strength-training program that fits you. Opportunities to incorporate strength training have exploded! CrossFit is an example of this wave. There are now an estimated 7,000 CrossFit programs nationwide. </p>
<h2>The 7-Minute Workout</h2>
<p>The 7-Minute Workout is another example; although, its name is a bit deceiving as it is ideally performed three times (so a 21 minute workout). The great thing about the 7-Minute Workout is it requires only a floor, a chair and a wall to achieve a total body strength-training workout. The 7-Minute Workout app is a free download to smart phones.&nbsp;</p>
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Recommended for you: <a href="https://intermountainhealthcare.org/blogs/2013/09/why-you-should-try-the-7-minute-workout/">Why You Should Try The 7 Minute Workout</a></p>
</div>
<p>Whether you go to a gym, follow along with an exercise video, or use an app, there are many options to incorporate strength training into your fitness regimen. The benefits of this type of exercise are significant, and become even more important as we age. </p>
</ol>Tue, 06 Jun 2017 00:00:00 -0600{41448B03-29B9-4692-B31D-04791CEFE177}https://10.40.239.129/blogs/2017/06/to-connect-or-not-to-connect/To Connect or Not to Connect<div style="margin-bottom: 15px; font-family: &quot;Open Sans&quot;, sans-serif; width: 100%; background: #f2f2f2; float: left; padding-left: 10px; border-left: #88bb00 6px solid; display: block;">
<p><strong><a href="https://intermountainhealthcare.org/campaigns/connect-care/" target="_blank">Download Connect Care</a></strong> for a video appointment now, or check out below to see if Connect Care is right for you!</p>
</div>
<h3>Yes, Connect Care is right for:</h3>
<ul>
<li>Sinus pain and pressure and other allergy symptoms</li>
<li>Minor burns, rashes, or skin infections</li>
<li>Eye infections</li>
<li>Mild lower back pain without complications such as trauma, fever, or paralysis</li>
<li>Cough</li>
</ul>
<h3>Maybe, Connect Care might be right for:</h3>
<ul>
<li>Urinary pain</li>
<li>Sore throat</li>
<li>Ear pain</li>
</ul>
<h3>No, Connect Care is never right for:</h3>
<ul>
<li>Prescription refills</li>
<li>Treatment of long-term or chronic conditions such as diabetes or high blood pressure</li>
<li>Pain medications and chronic pain</li>
</ul>
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<p>The symptoms below should be treated in an emergency room or urgent care clinic:&nbsp;<span style="font-family: &quot;Open Sans&quot;, &quot;Helvetica Neue&quot;, HelveticaNeue, Helvetica-Neue, Helvetica, &quot;BBAlpha Sans&quot;, sans-serif; font-weight: normal; font-style: normal;">Any emergency symptom such as severe pain, difficulty breathing, chest pain, uncontrolled bleeding, behavioral health issues, mental state changes, and unusual abdominal pain.</span></p>
</div>
<p>Choosing <a href="https://intermountainhealthcare.org/campaigns/connect-care/" target="_blank">Connect Care</a> when it&rsquo;s the right service for your health issue will ensure that you receive the best care possible in the most appropriate setting.</p>
<p><img style="width: 100%;" alt="ConnectCare_v2_blog" src="/~/media/Images/Modules/Blog/Posts/2017/06/ConnectCare_v2_blog.jpg" /></p>
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<p>SEE ALSO: <a href="https://intermountainhealthcare.org/blogs/2017/04/one-year-later-connect-care-keeps-getting-better/">One Year Later, Connect Care Keeps Getting Better</a></p>
</div>Fri, 02 Jun 2017 00:00:00 -0600{521B04BF-0C71-4DA7-997D-760F53CE6603}https://10.40.239.129/blogs/2017/06/does-your-cut-need-stitches/Does Your Cut Need Stitches? <p>Minor cuts and abrasions are pretty common, but how do you know if your cut needs stitches? Often this is a patient&rsquo;s biggest question when they come to the ER. It helps to quickly receive medical care as this can reduce your risk of infection and ensure that the cut will heal. </p>
<p>
</p>
<h3>Signs that a cut needs medical attention</h3>
<ul>
<li>If there&rsquo;s significant bleeding or the wound is gaping and open.&nbsp;</li>
<li>If it&rsquo;s deeper than a scratch and you can see tissue underneath.&nbsp;</li>
<li>If it&rsquo;s a large laceration longer than 1-2 inches.
&bull; If there&rsquo;s a tendon exposed or nerve damage &mdash; for example, if you can&rsquo;t move a finger.&nbsp;</li>
<li>If you have a laceration and there&rsquo;s a risk of a foreign body under the skin (such as a sliver).&nbsp;</li>
<li>If you&rsquo;ve stepped on glass, a needle, or any sharp object.</li>
</ul>
<p>The cut or wound should be examined within seven hours. Patients who wait longer are at risk of developing a skin infection. If you wait too long to receive care, and particularly if there&rsquo;s concern about infection, such as a dog bite, the physician might want to do what&rsquo;s called a &ldquo;delayed closure.&rdquo; That means waiting 1-2 days before closing the wound, allowing the potential infection to drain. Otherwise, if infection sets in, a skin abscess will develop beneath the closed wound.</p>
<p>
</p>
<h3>What should I do before going to the ER? </h3>
<p>
</p>
<p>The most critical thing to do is apply pressure to get the bleeding to stop (or slow down). You can simply use your hand to apply pressure, placing gauze or a clean cloth between the wound and your hand. An ice pack is also helpful to stop the bleeding.</p>
<p>
</p>
<p>If the bleeding is controlled, run the cut under water. &ldquo;Dilution is the solution to pollution,&rdquo; meaning that if you run water over a cut, it will dilute the concentration of bacteria and dirt. This is the most effective action you can take to prevent infection. There&rsquo;s no need to use hydrogen peroxide, as it hasn&rsquo;t shown to be any better than water.</p>
<p>
</p>
<p><strong>Another important tip: </strong>If you&rsquo;ve lost a finger or part of a finger, such as a fat pad on your fingertip &mdash; save it and bring it with you to the ER. The skin can be used as a &ldquo;biopatch&rdquo; to help the wound heal. I recommend gently rinsing it, wrapping it in gauze, and then gathering two Ziploc bags. Place it into the first bag and then take the other bag and put some ice into it. Place the bag with the skin inside the bag with the ice, as the cooling gives a better chance of tissue survival. Avoid directly applying ice to the tissue.</p>
<p>
</p>
<h3>What cuts are most prone to infection?</h3>
<p>
</p>
<p>Some of the worst cuts are from animals, including dogs, and even human bites. If you get into a fight and are cut by a person&rsquo;s teeth or even your own teeth, this wound is considered highly prone to infection. </p>
<p>
</p>
<p>Certain parts of the body are also more prone to infection. When on the hands, a laceration &mdash; which is a deep cut or tear with two separate edges of skin &mdash; is at higher risk of infection. The face and scalp are less prone.</p>
<p>
</p>
<p>Some patients are more susceptible to infection, including diabetic or immunosuppressed individuals who have had organ transplants or chemotherapy treatment, or those using steroids for conditions like rheumatoid arthritis.</p>
<p>
</p>
<h3>How will the wound or cut be treated?</h3>
<p>
</p>
<p>An ER physician has a few options. If your child is injured, taking him/her to the ER gives you the option of sedation during treatment. We can also check for related injuries or fractures related to the trauma. Below are common wound closure techniques used in the emergency room:</p>
<ul>
<li><strong>Stitches (also called sutures)</strong>: These can be used anywhere on the body.&nbsp;</li>
<li><strong>Medical skin glue or medical adhesive (Dermabond)</strong>: This is great for kids as there is little to no pain. However, use is limited to wounds 1-2 centimeters in length on body regions with very little movement or tension. Dermabond is commonly use on small facial laceration.&nbsp;</li>
<li><strong>Staples</strong>: These are commonly used on the scalp. They can cause scarring, so it&rsquo;s preferred to hide them above the hairline.&nbsp;</li>
<li><strong>Steri-Strips</strong>: These are often used for elderly skin tears.</li>
</ul>
<p>An ER physician can help determine what medical attention you need. Many simple lacerations can be effectively managed in a primary care provider&rsquo;s office or an acute care clinic. If there is any question, seeking treatment in the ER can lead to the best outcome with the least amount of scarring and risk of infection.</p>
<p>
</p>
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<p>
RELATED: <a href="https://intermountainhealthcare.org/blogs/2017/05/what-you-need-to-know-about-your-visit-to-the-er/">What You Need to Know About Your Visit to the ER</a></p>
</div>Fri, 02 Jun 2017 00:00:00 -0600{A1C1558B-4D82-4AE4-A174-AF0499510AF9}https://10.40.239.129/blogs/2017/06/the-experts-had-your-back-covered-last-month/The Experts Had Your Back Covered Last Month<p>The monthly KUTV Ask The Expert event took calls about back pain with television interviews. The topics ranged from types of pain, physical therapy and other treatment options.</p>
<p><strong><a href="http://kutv.com/features/health/ask-the-expert/ask-the-expert-conservative-options-for-treating-back-pain" target="_blank"><strong>Conservative Options for Treating Back Pain</strong></a></strong><strong></strong></p>
<p>There is not a need for surgery for every back injury. Haley Jones, certified athletic trainer at Intermountain Valley Sports Medicine, explained there are several non-surgical approaches to treating back pain.</p>
<p>&ldquo;There is formal physical therapy that a doctor can refer you to and they really focus on that core strength,&rdquo; Jones said. &ldquo;There is medications if a doctor sees that it would be helpful.&rdquo;</p>
<p>Jones added that the medications &ldquo;are just to help the pain while you are doing the physical therapy.&rdquo; </p>
<p>Other conservative treatment options include using back braces, home exercise and injections. The exercises focus on core and hamstring stretching. Injections can also be helpful.</p>
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<p><strong>&nbsp;</strong></p>
<p><strong><a href="http://kutv.com/features/health/ask-the-expert/ask-the-expert-new-tosh-healthy-bones-clinic-for-patients-with-osteoporosis" target="_blank"><strong>New TOSH Healthy Bones Clinic for Patients with Osteoporosis</strong></a></strong><strong></strong></p>
<p>A new clinic has recently opened and is solely focused on helping those battling osteoporosis. The TOSH Healthy Bones Clinic works to help address the symptoms that come with osteoporosis such as neck and back pain. </p>
<p>&ldquo;Sometimes it can feel like the worst pain of your life and it&rsquo;s hard to imagine that you can better in a week or two after a bad back episode,&rdquo; said Rachel Decker, nurse practitioner at the Intermountain&rsquo;s TOSH Healthy Bones Clinic.</p>
<p>The Healthy Bones Clinic uses a nurse practitioner and a physical therapist in a team approach to evaluate problems. The clinic then works to help people regain mobility and alleviate the pain. </p>
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<p><strong>&nbsp;</strong></p>
<p><strong><a href="http://kutv.com/features/health/ask-the-expert/ask-the-expert-how-to-alleviate-back-pain-without-medication" target="_blank"><strong>How to Alleviate Back Pain without Medication</strong></a></strong><strong></strong></p>
<p>Not every pain requires a pill. There are alternative options for back pain according to Justin Burr, physical therapist at Intermountain&rsquo;s McKay-Dee Hospital.</p>
<p>The first step is to get an evaluation to determine where the pain is coming from in the back. Then your physical therapist will assign certain stretches and exercise to help eliminate the pain.</p>
<p>&ldquo;Sometimes it&rsquo;s just getting the right muscles to contract in the right way,&rdquo; Burr said. &ldquo;If you see a physical therapist, they can find which ones that you need those exercise for and then go from there.&rdquo;</p>
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<p><strong>&nbsp;</strong></p>
<p><strong><a href="http://kutv.com/features/health/ask-the-expert/ask-the-expert-dealing-with-back-pain-keep-moving" target="_blank"><strong>Dealing with Back Pain? Keep Moving</strong></a></strong><strong></strong></p>
<p>It&rsquo;s a natural response to go for the chair or bed if you hurt your back. Yet that option will actually do more harm than good.</p>
<p>&ldquo;A lot of patients when they come in are really worried and are in a lot of pain, so they don&rsquo;t want move. Because movement causes more pain,&rdquo; said Decker.</p>
<p>Not moving creates a counter-effect where the muscles stiffen and it is harder to stop the pain. Instead a healthy dose of exercise and stretching will go a long way.</p>
<p>Therapy treatments include using cardiovascular exercise, strengthen the back and abdomen muscles and include stretching. </p>
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<p><strong>&nbsp;</strong></p>
<p>For more about Ask The Expert, visit the <a href="http://kutv.com/features/health/ask-the-expert" target="_blank">KUTV website</a>.</p>Thu, 01 Jun 2017 00:00:00 -0600{55337D60-BF51-46D1-BFBF-2B7B8C069974}https://10.40.239.129/blogs/2017/06/enjoy-dessert-without-hurting-your-health/Enjoy Dessert Without Hurting Your Health<p>With strategic choices and careful planning, you can enjoy treats as part of a balanced diet. </p>
<p>Desserts are often piled high with calories, fat, and added sugar &mdash; so caution is essential. Excess calories, added sugars, and too much saturated fat can lead to chronic disease, so the trick is to find desserts that don&rsquo;t sabotage an overall healthy diet.</p>
<p>Here&rsquo;s some tips to enjoy dessert without compromising your health:</p>
<ul>
<li>Eat smaller dessert portions</li>
<li>Eat out of smaller dishes and take smaller bites to slow down</li>
<li>Eat a balanced meal first. If you&rsquo;re already full, you won&rsquo;t eat as much dessert</li>
<li>If you&rsquo;re planning to eat dessert, eat fewer calories and sugar in your regular meal</li>
<li>Only eat treats you really enjoy. Don&rsquo;t waste calories on dessert you don&rsquo;t actually want! </li>
<li>Skip desserts at restaurants &mdash; the calorie, sugar, and fat content can be outrageous</li>
<li>Don&rsquo;t have dessert after every meal &mdash; save it for special occasions</li>
</ul>
<h2>Healthier dessert ideas:</h2>
<ul>
<li>Grilled fruit with ricotta cheese</li>
<li>Blended frozen bananas, milk, cinnamon, and vanilla </li>
<li>Dark chocolate with whole-grain pretzels</li>
<li>No-bake cookies with oatmeal, peanut butter, cocoa powder, sugar-free syrup, and vanilla</li>
<li>Sugar-free pudding and graham cracker parfait</li>
</ul>
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RELATED: <a href="https://intermountainhealthcare.org/blogs/2016/10/the-most-amazing-frozen-fruit-pie-ever/">The Most Amazing Fruit Pie Ever! (recipe)</a></p>
</div>
<p>Here&rsquo;s some recommendations to makeover your favorite dessert with a few easy swaps:</p>
<ul>
<li>Substitute nonfat, low-sugar yogurt for ice-cream or whipped cream</li>
<li>Use stevia in place of some or all sugar</li>
<li>Use applesauce or pumpkin puree instead of butter or oil</li>
<li>Add flax seeds or toasted nuts to any dessert to add flavor and crunch</li>
<li>Use whole-grain flour instead of refined flour in baking</li>
</ul>
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RECOMMENDED FOR YOU: <a href="https://intermountainhealthcare.org/blogs/2017/05/grill-well-with-sweet-grilled-fruit-kabobs/">Grill Well with Sweet Grilled Fruit Kabobs</a></p>
</div>Thu, 01 Jun 2017 00:00:00 -0600{6C5EC3FA-10A8-4C30-82CA-6A17F68B491B}https://10.40.239.129/blogs/2017/05/3-ways-to-treat-a-hernia/3 Ways to Treat a Hernia<p>A <strong>hernia</strong> occurs when part of an internal organ or tissue protrudes through a weak area of muscle. Many hernias are in the lower abdomen and are especially common among men. In fact, about 25 percent of men will develop a hernia in their lifetimes, according to the National Institutes of Health.</p>
<p>A hernia can have many causes. We see congenital hernias, which include most of the groin hernias we see and which happen in both men and women. Prior surgery can also cause hernias, which are known as &ldquo;incisional hernias.&rdquo; One of the most common types of hernias are umbilical hernias, or hernias of the belly button, which most people know as &ldquo;outies.&rdquo;</p>
<p>Only a small percentage of hernias &mdash; about .3% &mdash; are actually dangerous. However, hernias are commonly operated on when they become painful. The most common symptoms are pain or pressure in the area of the hernia.</p>
<h2>How Do We Fix Hernias?</h2>
<p>Hernia repair is one of the most common surgical procedures performed in the U.S. with almost one million operations each year. </p>
<p>The surgery may be performed by laparoscope or by an open procedure, where the surgeon directly repairs the hernia through an incision in the abdominal wall. Surgeons also have the ability now to perform robotic or computer-assisted surgery. </p>
<h3>Computer-Assisted Technology allows:</h3>
<ul>
<li>Wristed instrumentation (similar to having your hands in a small space)</li>
<li>3D stabilized magnified view</li>
<li>Autonomous control for surgeon of three instruments and a camera</li>
<li>More ergonomic for surgeon</li>
</ul>
<p>An open surgical technique is when a larger incision is made. This results in good muscle closure, but has a higher incidence of infection.</p>
<p>A laparoscopic technique uses a small incision into which the laparoscope is inserted. The instruments to repair the hernia are inserted through other small incisions in the lower abdomen. Mesh is then placed over the defect to reinforce the abdomen wall. This technique has smaller incidents of infection, but the muscle has a harder time closing the <strong>hernia</strong> defect.</p>
<p>The type of operation chosen by the surgeon depends upon many factors and is tailored to each specific patient.</p>
<br />
<iframe width="560" height="315" src="https://www.youtube.com/embed/8J7jD5HzLuw?rel=0&amp;showinfo=0" frameborder="0"></iframe>Wed, 31 May 2017 00:00:00 -0600{A50C5800-8BC6-498A-8B48-CA9C13AF2A80}https://10.40.239.129/blogs/2017/05/10-things-women-can-do-to-live-well-with-preventive-care/10 Things Women Can Do to LiVe Well With Preventive Care<p>Preventive care for women doesn&rsquo;t have to be difficult. In fact, most of the things you need to do only need to be done once, or not very often.</p>
<p>&ldquo;We understand and realize that women have specific health care needs,&rdquo; says Lori Eining, RN, director of Women &amp; Newborns Services for Intermountain Healthcare&rsquo;s Salt Lake area hospitals. &ldquo;We want to partner with you and help you live your healthiest life possible. One of the ways we can do that is through preventive care,&rdquo; </p>
<p>Preventive care puts you in charge of your health. It lets you gauge your health today and find out ways to protect it for the future. It helps you:</p>
<ul>
<li>Prevent disease</li>
<li>Catch disease early, when more can be done about it</li>
<li>Save time, money, and stress in the long run</li>
</ul>
<h2>What is preventive care?</h2>
<p>Preventive care means taking the steps proactively to keep from getting sick or to keep a sickness from getting worse. It means taking small actions now, when you may not have an illness or symptoms. To get good preventive care, you need to:</p>
<ul>
<li>Know your risk factors for illness or injury</li>
<li>Have regular health check-ups</li>
<li>Get screened for cancer</li>
<li>Get immunized</li>
<li>Practice healthy habits</li>
</ul>
<h3>A preventive care visit with your doctor is typically a separate visit.
<p>It&rsquo;s not done at the same time as a visit for a recent or an ongoing condition.</p>
<p>According to the American Congress of Obstetrics and Gynecology, annual preventive assessments provide an excellent opportunity to counsel patients about preventing or minimizing your health risks and to provide or refer for recommended services. </p>
<p>The National Women's Health Information Center encourages you to take 10 steps to help yourself live longer, live better, and live happier:</p>
<ol style="margin-top: 0in; list-style-type: decimal;" start="1">
<li><strong>Be informed.</strong> Learn about health promotion and disease prevention and ask your healthcare provider for specific information about your needs.</li>
<li><strong>Be good to your bones.</strong> For healthy bones, replenish your stock of calcium every day with plenty of foods such as milk and other dairy products, tofu, leafy green vegetables, canned salmon or sardines, and calcium-fortified juices or breads. Talk with your healthcare provider about calcium supplements.</li>
<li><strong>Avoid illegal drugs and excessive alcohol. </strong>For women, the definition of moderate drinking stops at one drink a day. The National Institute on Alcohol Abuse and Alcoholism defines a drink as one five-ounce glass of wine, one 12-ounce bottle of beer or wine cooler, or 1.5 ounces of 80-proof distilled spirits. Remember that the alcohol content of each type of drink can vary widely. Where illicit drugs are concerned, there&rsquo;s no such thing as moderate use.</li>
<li><strong>Take medicine wisely.</strong> Read the labels, follow the instructions carefully, and remind your healthcare provider or pharmacist about any other medicines or supplements you might be taking that could interact with your medicines. For your safety &mdash; to lower your risk for adverse side-effects or medicine interactions, for instance &mdash; you should also let your healthcare provider know if you use any illicit or recreational drugs. If you have any questions about possible side-effects, call your healthcare provider or pharmacist.</li>
<li><strong>Play it safe. </strong>Avoid injuries. Buckle up. Wear a bike helmet. Use smoke and carbon monoxide detectors. Wear sunscreen and UV-protected sunglasses. Use street smarts and common sense. Practice safe sex by using condoms to protect against sexually transmitted diseases if you have multiple sex partners.</li>
<li><strong>Get checked. </strong>Get regular checkups, preventive exams, and immunizations. Don&rsquo;t forget self-exams, too.</li>
<li><strong>Don't smoke.</strong> Smoking is the leading preventable cause of death in our country.</li>
<li><strong>Eat smart.</strong> That&rsquo;s the secret to good health. Eat plenty of fruits, vegetables, and whole grains. Enjoy a variety of foods, balance foods from each food group, and eat in&nbsp;moderation.</li>
<li><strong>Get moving.</strong> The other secret to good health: Just 30 minutes of physical activity, accumulated over the course of each day, can radically improve the way you look and feel, both physically and mentally.</li>
<li><strong>Be happy.</strong> Take time for yourself. Get connected with family, friends, and community. Do things you enjoy!</li>
</ol>
<h2>Routine activities you can do daily, monthly, and yearly to ensure good health</h2>
<p>This chart provides general healthcare guidelines for women, but it isn&rsquo;t meant to replace any advice and guidance given by your healthcare provider. Please use&nbsp;it as a reminder to take care of your personal health needs, and as a list of topics you may want to discuss with your healthcare provider.</p>
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<tbody>
<tr>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; background:#38d; color:#fff; font-weight:bold; border: 1px solid #ccc;">
<p>EACH DAY</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; background:#38d; color:#fff; font-weight:bold; border: 1px solid #ccc;">
<p>EACH MONTH</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; background:#38d; color:#fff; font-weight:bold; border: 1px solid #ccc;">
<p>EACH YEAR</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; background:#38d; color:#fff; font-weight:bold; border: 1px solid #ccc;">
<p>OTHER</p>
</td>
</tr>
<tr>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Exercise 30 minutes&nbsp;a day.</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Perform an oral cavity self-exam; include your gums, teeth, lips, tongue</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Have a dental checkup once or twice a year. Have vision and hearing checked annually.</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Discuss with your healthcare provider whether you need an annual exam.</p>
</td>
</tr>
<tr>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Protect yourself from the sun &mdash; use sunscreen and dress appropriately.</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Perform a full-body self-exam for unusual moles or other skin conditions. Have your healthcare provider examine moles annually, or immediately if you have suspicious growths.</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Have a pelvic exam and pap test beginning at age 21. Get your healthcare provider&rsquo;s recommendations for further testing and screening for the human papillomavirus, or HPV.*</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>After age 50:</p>
<ul style="margin-top: 0in; list-style-type: disc;">
<li>Have a fecal occult blood test every year, or have a flexible sigmoidoscopy every 5 years, OR</li>
<li>Have a double contrast barium enema every 5 years, OR</li>
<li>Have a colonoscopy every 10 years</li>
</ul>
<p>African Americans should begin screening with a colonoscopy at age 45</p>
</td>
</tr>
<tr>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Watch your fat intake &mdash; fat should comprise no more than 35% of your calorie intake. Most fats should come from sources&nbsp;of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Be aware of your weight, check your body mass index</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Have your blood pressure and cholesterol levels checked</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Starting at age 45: every 5 years have a full lipid profile test for cholesterol and triglycerides.</p>
<p>Earlier screening is recommended if&nbsp;you have&nbsp;risk factors for coronary artery disease.</p>
</td>
</tr>
<tr>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Eat sources of protein such as lean or low-fat meat, poultry, fish, dry beans, eggs, and nuts.</p>
<p>Eat 5 to 9 servings of fruits and vegetables daily.</p>
<p>At least half of all&nbsp;of the grains eaten should be whole-grains.</p>
<p>Consume 3 cups of fat-free or low-fat milk or equivalent milk products per day.</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>&nbsp;</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Talk with your doctor about when you should have a mammogram.</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Get pneumococcal vaccines.</p>
<p>After age 65:&nbsp;get the pneumococcal vaccines; also recommended for those younger than 65 who have medical problems that increase the risk for serious complications and death.</p>
</td>
</tr>
<tr>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Be aware of your alcohol intake and stress level.</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>&nbsp;</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Get a flu shot.</p>
</td>
<td valign="top" style="width: 25%; padding: 6.75pt 7.5pt; border: 1px solid #ccc;">
<p>Get a tetanus/diphtheria (td) booster every 10 years.</p>
</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<p>* The American Congress of Obstetricians and Gynecologists recommends that women have their first pap test at age 21. Women ages 21 to 29 should have a pap test every&nbsp;three years. Women 30 and older are recommended to have co-testing every five years, and cytology and HPV tests every three years. It's reasonable to discontinue screening for cervical cancer in women age 65 and over after they receive negative prior screening tests if there&rsquo;s no history of cervical intraepithelial neoplasia (CIN) 2+ within the last 20 years. After screening has been discontinued, it shouldn&rsquo;t be resumed, even if a woman has multiple sexual partners.</p>Wed, 31 May 2017 00:00:00 -0600{BE64CF0A-E6AC-4092-AE18-8A38518A4A34}https://10.40.239.129/blogs/2017/05/the-truth-about-fruit-juice/The Truth About Fruit Juice<h2>What You Need to Know About Fruit Juice</h2>
<p>Nutritionists have long argued that fruit juice&mdash;because it&rsquo;s almost entirely carbohydrate&mdash;adds many empty calories to the American diet. We&rsquo;re best off, they say, consuming whole fruit, which has more benefits than fruit juice because of its fiber content.&nbsp;</p>
<p>Not all fruit juices are created equal. Many contain added sugars, amounting to even more calories. In children, those excess calories can lead to obesity and cavities. In infants under one year, excessive carbohydrate intake can decrease the child&rsquo;s desire for human milk or formula and cause diarrhea.</p>
<div style="margin-bottom: 15px; border-top: 3px solid #31599e; width: 100%; background: #d5e3ee; border-bottom: 2px solid #9bb9e3; float: left; font-weight: bold; padding-left: 10px; display: block;">
<p>RELATED: <a href="http://Intr.mn/dRlH30ccRKB">The Benefits of Subtracting Added Sugars</a></p>
</div>
<p>Children age 2 to 18, according to the AAP, consume &ldquo;nearly half of their fruit intake as juice.&rdquo; That means, they&rsquo;re drinking on average one-half to one cup of their <a href="https://www.choosemyplate.gov/fruit" target="_blank">daily recommended nutrition</a> not to mention the added sugar that often comes with fruit juice. This level of fruit juice intake is linked to both tooth decay and a predisposition for weight gain. It can even attribute to dehydration when kids and teens choose juice over water.</p>
<div style="margin-bottom: 15px; border-top: 3px solid #31599e; width: 100%; background: #d5e3ee; border-bottom: 2px solid #9bb9e3; float: left; font-weight: bold; padding-left: 10px; display: block;">
<p>RELATED: <a href="http://Intr.mn/ZNNA30ccRPG">Drink More Water</a></p>
</div>
<h3>Make Juice a Family Affair</h3>
<p>Your entire family, not just infants and children, can benefit from the AAP&rsquo;s recommendations. Try reducing juice intake as a family by serving water at meals instead, and when the craving for sweetness hits, reach for the whole fruit.&nbsp;</p>
<p>Make it everyone&rsquo;s responsibility to keep baby&rsquo;s bottle juice free until she&rsquo;s at least one year-old&mdash;unless otherwise recommended by your pediatrician. As a family you&rsquo;ll experience the benefits of whole fruit consumption, avoid excessive carbohydrates, and maybe prevent a few trips to the dentist.</p>Wed, 31 May 2017 00:00:00 -0600{C51452B1-5D5F-422D-823A-FA7769F1007C}https://10.40.239.129/blogs/2017/05/10-things-ive-learned-supporting-children-through-suicide-loss/10 Things I&#39;ve Learned Supporting Children Through Suicide Loss<p><em>Guest post from <a href="https://twitter.com/CoherenceMed" target="_blank">Janae Sharp</a>.</em></p>
<p>My children were 8, 5 and 3 when their father died. I learned a lot about how children heal while caring for them these past two years. Some things I&rsquo;ve done well and some I&rsquo;ve absolutely failed at. Throughout this process, here are the top ten things I&rsquo;ve learned.</p>
<h2>Supporting Children Through Suicide Loss</h2>
<h3>1. There are age appropriate responses to death.</h3>
<p>My children had a very literal view of death. They speculated about heaven and where dad is. After my son watched <a href="http://movies.disney.com/frankenweenie-2012">Frankenweenie</a> he asked if dad was a skeleton or a zombie. It's important that kids be allowed to say whatever is on their mind, ask questions, and be given truthful age appropriate responses. I found <a href="https://www.vitas.com/resources/grief-and-bereavement/child-development-stages">online resources</a> helpful for understanding what death meant to my children.</p>
<h3>2. Grief after suicide comes and goes without warning.</h3>
<p>For me grief is like a fog. Some days I am fine, while there are times the fog rises so high and thick I can&rsquo;t see. Tell children it's ok to be sad and happy. They don&rsquo;t have to be sad all the time and being happy doesn&rsquo;t mean they didn&rsquo;t love their person. It&rsquo;s important they express their thoughts and feelings. Repeat back what they say. &ldquo;It sounds like you feel sad that dad is gone today.&rdquo; Give them age appropriate and honest responses, which for me was often &ldquo;I don&rsquo;t know how to answer that question, but I love you.&rdquo;</p>
<h3>3. You are not alone. Community groups provide Healing.</h3>
<p><em>&ldquo;It is so important to realize that over 41,000 Americans die by suicide every year. You are not alone in your grief and there are people who have been through it who can help&rdquo; Julie Cerel, PhD. President, American Association of Suicidology.</em></p>
<p>My daughter came home from school crying one day because she wanted to know &ldquo;other kids who understood what she was feeling.&rdquo; Social support has a profound impact on healing for adults and children. After John&rsquo;s death my neighbors and friends were a huge support. We also received counseling services through our local church group and joined<a href="http://www.thesharingplace.org/"> the Sharing Place.</a> &nbsp;&nbsp;Employers, church groups, local charities, insurance providers, and even online communities can provide support. Check out <a href="http://utahsuicideprevention.org/after-a-suicide-loss">Utah Suicide Prevention</a> and national online resources like the <a href="https://www.dougy.org/grief-resources/">Dougy Center</a>.</p>
<h3>4. Schools can be partners in healing and support.</h3>
<p>School counselors are a great help and some schools have grief groups for students. Schools can also create education plans to provide assistance for emotional support during periods of grief. Make educators and counselors aware of your child&rsquo;s loss to ensure they are supported and that are given special arrangements if necessary. My daughter was given a special pass to get out of class if she needed some alone time or to see a counselor. </p>
<h3>5. Find way to describe suicide death to children even though it&rsquo;s hard.</h3>
<p>I told the kids John died in a fire and then avoided bringing it up again for a full year. Then after my daughter found her father&rsquo;s obituary online and left a comment about how much she loved him, I didn&rsquo;t want to lie to again. Our counselor recommended describing mental illness, explaining that one&rsquo;s mind becomes so sick they lose perspective and choose to end their life. It was a short and uncomfortable conversation, but it helped me to recognize that I had no way to make this conversation &ldquo;right&rdquo;.</p>
<p>Julie Cerel, PhD and president of the American Association of Suicidology emphasizes honesty and age appropriate conversations. &ldquo;Even though you feel like you are doing the best for their children by not telling them the truth, the reality is that they will find out it was a suicide. So it is important to tell them about suicide in an age-appropriate way&rdquo;</p>
<p>Suicide carries stigma and can be difficult to describe to children. Use online resources, write down your story, and set yourself a deadline to discuss. Any adult trying to explain suicide to children should read the following resources from the <a href="http://www.helpstartshere.org/mind-spirit/grief-and-loss/grief-and-loss-tip-sheet-explaining-suicide-to-children.html">National Association of Social Workers </a>and researcher <a href="http://www.speakingofsuicide.com/2013/05/05/what-to-tell-children/">Stacey Freedenthal, PhD, LCSW</a>.</p>
<h3>6. It&rsquo;s ok to co-grieve with children and let them see you do it.</h3>
<p>Parents want to &ldquo;be strong&rdquo; for their kids during loss. I waited a day to tell the kids that John passed. The first thing my daughter said was, &ldquo;I knew something was wrong&rdquo;. I want to be strong for my kids and always available to talk about their feelings, but I couldn&rsquo;t handle everything alone. Recognize when you need someone else to be there with your children, and reach out for help. It is healthy for children to see that adults also have a hard time with suicide loss and need help too. Let your children know that they are not alone.</p>
<h3>7. Create and carry out memorials and traditions.</h3>
<p>Create a family tradition to memorialize the death. We write notes to dad and bring them to the gravesite. Others make quilts or set up savings for children. Traditions and memorials help children deal with loss.</p>
<h3>8. &nbsp;Suicide loss is permanent.</h3>
<p>&nbsp;Most support following death is very temporary. And while acute grief does not last forever, loss will be hard at unpredictable times. The grief will reemerge as the kids age and experience milestones like graduations, birthdays, weddings, etc...</p>
<h3>9. Participation in sports is healing.</h3>
<p>My daughter joined a <a href="https://www.balancedartmultisport.com/">local triathlon group</a> right before her father died. Practice started two weeks after her dad died and she had a hard time. I think every single triathlon practice her coach saw her cry. He listened to her say she was giving up cycling because her dad died. After talking to her coach she decided it was ok to ride her bike again. I am grateful for those coaches. Sports can help people through grief. &nbsp;</p>
<h3>10. There is power in community. You are not alone.</h3>
<p>&nbsp;There are others who have lost someone to suicide and understand the struggles of mental illness. Dr. Julie Cerel Mentioned the &ldquo;American Association of Suicidology is a place that survivors of suicide loss can come together with researchers, clinicians and attempt survivors to figure out how to decrease suicides and help those left behind.&rdquo; There are so many people who want to support loss survivors. Find us and together we can make things better for other loss survivors and fight against mental illness.</p>
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RELATED: <a href="https://intermountainhealthcare.org/blogs/2015/09/we-whisper-about-suicide/">We Whisper about Suicide</a></p>
</div>
<h2>Help Is Available</h2>
<p><strong>If you or someone you know is in a life threatening emergency &nbsp;or in immediate danger of harming themselves, please call 911.</strong></p>
<p>If you are requesting help for a mental health crisis when calling 911 ask for a CIT (Crisis Intervention Team) Officer- they are specially training to help with someone in a mental health crisis</p>
<p>If you or someone you know is experiencing suicidal thoughts call the Suicide Prevention Lifeline at 1-800-273-8255</p>
<ul>
<li><a href="https://suicidepreventionlifeline.org/" target="_blank">National Suicide Prevention Online Chat</a></li>
<li>Utah CrisisLine: 1-801-587-3000</li>
<li><a href="https://healthcare.utah.edu/uni/clinical-services/safe-ut/" target="_blank">Utah "Safe UT" app information</a></li>
</ul>Wed, 31 May 2017 00:00:00 -0600{752C08C1-DDBB-4314-B87D-58389E2A781F}https://10.40.239.129/blogs/2017/05/supporting-the-psychological-needs-of-veterans-after-combat/Supporting the psychological needs of veterans after combat<p>What can you do to help a veteran having mood or anxiety issues following a deployment? While many veterans return home and are well adjusted, for those who struggle it&rsquo;s important to know there is help.</p>
<p>Problems like depression, substance abuse, and post-traumatic stress disorder (PTSD) are common in veterans. Particularly with PTSD, many veterans don&rsquo;t qualify for a full diagnosis, but for those who struggle, it can be life-saving to get help. <a href="https://intermountainhealthcare.org/blogs/2017/05/7-ways-to-overcome-depression-without-medication/" target="_self">Depression is also common</a> &mdash; even more so than full-blown PTSD &mdash; and it can show up as irritability and anger, particularly in men.&nbsp;</p>
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<p>
RELATED: <a href="https://intermountainhealthcare.org/blogs/2016/11/exposing-the-myths-of-ptsd/">Exposing the Myths of PTSD is the First Step Toward Recovery</a></p>
</div>
<h2>Symptoms of PTSD in veterans</h2>
<p>PTSD is usually related to experiencing something traumatic, either to yourself or to someone close to you, such as seeing something horrific in combat. PTSD happens as the body&rsquo;s normal physiological and psychological response to something that doesn&rsquo;t fit our perceptions of how the world works. </p>
<p>Many veterans do not meet full criteria for PTSD or depression, but they will meet some of the criteria, and they can still receive help. To receive a full diagnosis of PTSD, a person must meet all four areas below, experience them for more than a month, and have them be related to one traumatic event or a series of events:</p>
<ol>
<li><strong>Re-experiencing:</strong> The person has nightmares or they might be fully awake and experience flashbacks. They usually are very reactive to triggers, such as the sound of a car backfiring. They have this fight or flight response.</li>
<li><strong>Hyperarousal: </strong>The person is jittery and always on the lookout for danger. They feel like they&rsquo;re going to be attacked at any moment. It might be difficult to sleep or concentrate. When going into a public place like a restaurant, instead of looking for a comfortable seat, they might seek a quick exit route.</li>
<li><strong>Avoidance:</strong> The person avoids crowds and anything that triggers or reminds them of the traumatic event. They might avoid talking or they will stay very busy, so there isn&rsquo;t an opportunity to think about the event. </li>
<li><strong>Negative changes in beliefs</strong>: The person might not have as positive or loving feelings toward others and stay away from relationships. It&rsquo;s almost as if the traumatic event has caused them to have this universally pessimistic outlook about relationships. There might even be a foreshortened perspective about the future.</li>
</ol>
<h3>Problems related to PTSD</h3>
<p>People with PTSD will find that their symptoms are impairing them in some way, such as not being able to get a job, not being close to family, and using drugs and alcohol &mdash; including opioids and benzodiazepines, like Valium and Xanax &mdash; to numb out.&nbsp;</p>
<p>For veterans with PTSD, they often have histories of abuse. This is not the case for everyone, but if there was abuse in childhood, it can trigger PTSD while at war. Statistically speaking, there&rsquo;s a higher likelihood of a veteran having PTSD or depression if they came from what we call an &ldquo;invalidating environment,&rdquo; where their voice wasn&rsquo;t heard. There could have been neglect or abuse for speaking up, or the experience of invalidation for having certain feelings. </p>
<p><strong>One thing I discuss with patients is &ldquo;the window of tolerance&rdquo;</strong></p>
<p>For many people who&rsquo;ve seen something traumatic or have an abuse history, their emotional experience is never within &ldquo;the window of tolerance.&rdquo; I use this to describe a place where emotions are tolerable and regulated. Here&rsquo;s how to think of it.</p>
<p>Imagine a box or a window. Below it is a state of numbness where a person feels dead inside or detached. Above it is hyperarousal where there&rsquo;s not only feelings, but those feelings are too much and there&rsquo;s flashbacks. What&rsquo;s inside the box, that&rsquo;s the window of tolerance, where a person can feel emotions, know what they&rsquo;re feeling, and those feelings are within bounds. Many people are either below or above the box. They&rsquo;ll ping pong back and forth from hyperarousal to numbness. </p>
<p>This is where drug and alcohol problems occur<strong> &mdash; </strong>because hyperarousal is like panic land &mdash; a person might have flashbacks or feel like they&rsquo;re going insane or having a heart attack. So it&rsquo;s understandable that some people will use alcohol or other substances as way to numb themselves.&nbsp;</p>
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<p>
RELATED: <a href="https://intermountainhealthcare.org/blogs/2017/05/the-physical-side-of-anxiety/">The Physical Side of Anxiety</a></p>
</div>
<h2>3 PTSD coping skills </h2>
<p>Veteran&rsquo;s and anyone experiencing PTSD symptoms can receive help and learn how to cope. Three of the skills and practices I recommend in therapy include:</p>
<ol>
<li><strong>Grounding, </strong>which<strong> </strong>means being connected to the present moment. This is noticing, &ldquo;Now I&rsquo;m hearing the ticking of a clock&hellip; now I can feel my feet in my shoes&hellip;&rdquo; The idea is to bring a person back from hyperarousal to within the window of tolerance (i.e., you can feel your feelings but not impulsively react to them). A qualified mental health provider can help if this feels too difficult to do on your own.</li>
<li><strong>Lowering stress levels through</strong> breathing and muscle relaxing, so that the feelings become more manageable.<strong></strong></li>
<li><strong>Healthy connection and talking. </strong>The last thing we want someone with PTSD to do is shut off from others. While people don&rsquo;t need to overextend themselves or be the life of the party (because some people use socializing as a way to avoid), it&rsquo;s important to connect to others and get support, such as joining a group from an organization like the <a href="https://www.va.gov/" target="_self">US Department of Veteran Affairs (VA)</a>.</li>
</ol>
<h3>How can you approach a loved one you&rsquo;re worried about?</h3>
<p>I recommend finding a good moment and planning what you&rsquo;ll say ahead of time. You don&rsquo;t want to have a talk during an argument or right after a blow up. Shame is a very powerful emotion, particularly people who consider themselves warriors. When someone is being reactive, usually the emotion underneath is shame. It might be shame that they can&rsquo;t control their feelings or that their family is disappointed in them. </p>
<p>Keeping this in mind, here&rsquo;s a way to frame a conversation: </p>
<ul>
<li><strong>Ask permission and keep the conversation to 2-3 minutes.</strong> Try something like, &ldquo;Hey I&rsquo;m concerned about you because it seems like a couple things have changed. Can you give me two minutes to tell you what I&rsquo;ve observed?&rdquo;</li>
<li><strong>Tell them what you&rsquo;ve noticed.</strong> &ldquo;It seems like you&rsquo;re really tense and I&rsquo;m worried. It might be worth talking with your primary care physician or a therapist for a couple sessions. I don&rsquo;t want to wait until something bad happens.&rdquo;</li>
</ul>
<p>Know that having a talk might not be successful, but if you approach your loved one with care, you might sow some seeds. Part of PTSD is wanting to avoid talking about the issues, so if you can choose a positive time, they&rsquo;ll be more receptive. </p>Fri, 26 May 2017 00:00:00 -0600